Weight training - Ladies

RozzeleS
RozzeleS Posts: 65 Member
in Fitness and Exercise
Hey MFP's..

I've lost 91lb only 9lb to go to my goal weight, I thort I'd mix up and get ready for strength & toning.. So I've got my my first Weight training session tonight. I know a high calorie protein diet is advised but Just wondered anybody got any hints and tips for a new starter.. Is it essential to have someone spot you?
Most of my friends who come gym believe the myths and refuse to do weight cause they believe they'll bulk up lol

Replies

  • trishfit2014
    trishfit2014 Posts: 304 Member
    You do not need a spotter except maybe bench pressing. You can always ask someone at the gym to spot you. Do you have a plan you are going to follow? Start with light weight and make sure you learn good form and then gradually increase your weight. Starting strength or strong lifts are good programs to start with. Congrats on your progress so far--that is amazing!
  • Leadfoot_Lewis
    Leadfoot_Lewis Posts: 1,623 Member
    I wouldn't worry about needing a spotter yet. Your focus should be on form/learning the lifts. When weight gets heavy enough to need a spotter, you can ask someone to spot for you (as mentioned) or just use the Power Rack.

    Diet wise - macros @ 45% Carbs/ 30% Protein/ 25% Fat is a good starting point.
  • RozzeleS
    RozzeleS Posts: 65 Member
    Do people mind that at the gym? I feel like am interupting someone else's work out..
    I have a personal Trainer session tonight so he will be setting me a plan out.. Just trying to go in with as much information as possible.. I'm excited but very nervous I feel like am off to do my first day at the gym not knowing what am doing.
    and thank you its been a long but very satisfying journey :)
  • sjbtiger
    sjbtiger Posts: 105 Member
    I wouldn't worry about needing a spotter yet. Your focus should be on form/learning the lifts. When weight gets heavy enough to need a spotter, you can ask someone to spot for you (as mentioned) or just use the Power Rack.

    Diet wise - macros @ 45% Carbs/ 30% Protein/ 25% Fat is a good starting point.

    This exactly. I've been lifting for four months and still rarely need a spotter (usually just bench press). And my daily aim for macros is 45/30/25 with at least 100 g of protein. I eat at a 500 calorie deficit, but will gradually move to maintenance soon.
  • sunflowerhippi
    sunflowerhippi Posts: 1,099 Member
    One ... show you friends this thread. http://www.myfitnesspal.com/topics/show/1096001-halp-heavy-lifting-made-me-supah-bulky

    :) That should help convince them they are being idiots. lol As for spotters. I would just start light with weight and work your way up. It took me a few weeks to get to a weight where at times I thought I would need a spotter. Also the rack as mentioned above has safety bars to catch the bar if you drop it. Use them! :)

    Make sure you ask your trainer to teach you the main compound lifts. Don't let them get you into the machines or muscle specific lifts. The main ones are your best bet and the ones to focus on. Deadlifts also can be hard to get form correct so having the professional help is so worth it.
  • rick_po
    rick_po Posts: 449 Member
    You want to be on a beginner strength program of some sort. Compound lifts (squats, deadlifts, rows, bench press, pull-ups, overhead press) with a barbell is simplest programs and take up the least amount of time in the gym. As a new lifter, a 3-day-a-week full-body program is the usual recommendation. You basically work the full body every workout, with at least one off day between workouts.

    Programs like Starting Strength, Stronglifts 5x5, New Rules of Lifting, and all-pro beginner are very simple and effective. They are all pretty similar in the early stages, so anything your trainer suggests should look similar, too. They all focus almost exclusively on the compound lifts. Most programs throw in 1 or 2 other random lifts, and that's fine, but the core program is the compound lifts.

    Progression is everything in strength training, so make sure you're increasing your weights frequently. At first, you can probably get heavier with every workout. Work hard on form at first, while the weights are light.

    Have a plan for failure. What do you do when you can't increase your overhead press for a couple weeks? A good program will have a de-load plan of some kind.

    You probably don't need a spotter for a long time, and even then, just for the bench press. You'll be a lot more comfortable with the environment by then, and you'll find it easy to ask for a spot.

    And if I can just throw my one pet gym peeve: re-rack your weights when you're done!

    Good luck, and congratulations on the great progress. I think you're going to really enjoy the strength training.
  • RozzeleS
    RozzeleS Posts: 65 Member
    Thank you everybody.. I went last night and he gave me 2 options he could do a plan as we go for daily or he could do a plan incorporating all the classes I do and training a different part each day with rest days so I opted for this one unfortunatly it takes him longer to do as its more personalised and focused so I have to wait a few days for him to do this for me..

    sunflowerhipp - That forum is amazing love it, such a motivater for me thank you :)

    I've changed my Macros I've never really tried sticking to it before so thats gunna be my main struggle to get that under control but I'm looking forward to the challenge.

    thank you for the advice.. and Rick I will make sure I do that hehe
  • beautifulwarrior18
    beautifulwarrior18 Posts: 914 Member
    I would look into stronglifts 5x5 or invest in New Rules of Lifting for Women. They're both great places to start. No, you don't need a spotter as you shouldn't be lifting to failure.
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    I went last night and he gave me 2 options he could do a plan as we go for daily or he could do a plan incorporating all the classes I do and training a different part each day with rest days so I opted for this one unfortunatly it takes him longer to do as its more personalised and focused so I have to wait a few days for him to do this for me..

    Many trainers will offer the options which are going to generate the most income for them. I would be wary.

    As a beginner, a full body programme 3 x per week (such as Stronglifts 5 x 5) would be recommended over a body part split. You would only need a trainer for a couple of sessions to show you the compound lifts, after which you can follow the programme alone. There are phone and tablet apps to help with the tracking of your weights etc.
  • RozzeleS
    RozzeleS Posts: 65 Member
    Its included as part of my gym membership, I can get new plan and PT each month while ever am paying my subscription..

    Spoke to him this morning its ready for me to pick up after work eeekk, the main reason for wanting to go for the 5 day plan was it incorporates my classes I already do and there's a few classes I love and didn't want to have to miss out on if it was training days..

    I'll update you on what he's given me once I've picked it up.. Feedback will be mucho appreciated :D

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